BGT? Yes, not BLT, because this savoury pie or quiche has BACON, ‘wild’ GARLIC and TOMATOES as the main ingredients. This is what I plan to serve for part of our brunch on MOTHER’S DAY (in the UK) this year as a ‘lazy like Sunday morning’ offering. My own children will be cooking our main meal later so this is where my culinary efforts start and end this coming Sunday.
It’s a quiche-like mixture but has a paper-thin filo pastry casing to keep the creamy, protein-rich filling intact. The filling is rich with eggs, yogurt, feta cheese and a magical seasonal ingredient of chopped wild garlic. I adore this flavoursome green leaf that smells and tastes pungently of garlic and can be collected in the wild so easily at this time of year where it grows in abundance. Occasionally you can also find it for sale in specialist greengrocers. Those who can’t locate it can simply replace with chopped spring onions/scallions or use snipped fresh chives instead.
I have loaded this pie (or tart) with cooked bacon (but again you can use ham instead if it suits you better), the aforementioned wild garlic and some sliced tomatoes for a brunch style offering that really doesn’t need anything else. It can be made ahead and then gently reheated on the day of serving if this suits your schedule better. I’m hoping there may be some leftover to pop in my bariatric bento lunch box on Monday morning!
This savoury offering recipe may well suit a bariatric better than a sweet one, but if your fancy is for a sweet treat then you couldn’t do better than consider this Black Forest Chocolate and Cherry Bariatric Cupcake. With or without it’s topping (and flour free) click here for the recipe. Or check out some of our previous year recipes and ideas in the related articles boxes below.
BGT BRUNCH PIE
2 sheets filo pastry
low-fat cooking spray or mist
6 medium eggs
6 tbsp Greek fat-free yogurt
3 tbsp skimmed milk
salt and freshly ground black pepper
3 rashers/slices cooked bacon or ham, chopped
60 g/ generous ½ cup light Feta cheese, crumbled
3 tbsp chopped wild garlic, spring onions or snipped chives
1 large beef tomato, sliced
- Preheat the oven to 190 C/375 F/gas 5.
- Line a non-stick pie plate or shallow quiche dish, about 25 cm/10 inches in diameter with one of the filo pastry sheets. Spritz with low-fat cooking spray or mist and top with the second. Scrunch up the edges to make a slight rim and cut away any excess pastry. You don’t need to be very exact with this and the pie does look good for having a home-made rustic appearance.
- Beat the eggs with the yogurt, milk and salt and pepper to taste.
- Sprinkle the bacon or ham over the pastry with the feta cheese and wild garlic. Carefully pour over the egg mixture then top with the tomato slices.
- Bake in the oven for about 10 minutes then protect the pastry rim of the pie with some foil so that it does not brown too much, and bake for a further 25-30 minutes or until the filling is cooked, set and tinged golden. Remove the foil ring for the last 2 minutes to brown further if required.
- Serve hot, warm or cold, cut into wedges with salad if liked.
WLS PORTION: ½
CALORIES PER PORTION: 140
PROTEIN: 13.8 g
CARBOHYDRATE: 4.9 g
FAT: 7.2 g
Recipe and image copyright © of Bariatric Cookery (UK) Ltd